Exercises during pregnancy

As the baby develops in the womb, the abdomen of the expectant mother progressively bulges foreward. The increasing load in the abdomen creates tension in the muscles of the back and the waist. It is this tension that is responsible for the usual bolt-upright appearance. To enable the mother to carry the additional weight without strain, it is necessary to strengthen these muscles.

The cartilage between the bones in the joints and the tendons attaching the muscles to the bones tend to soften after the delivery. Strengthening the muscles will help to maintain the elasticity and strength of these connective tissues, and minimize the softening. Exercises have been devised to strengthen the muscles that are involved, thus reducing the possibility of the consequent pain. First of all they must learn how to walk or carry themselves without putting least burden upon their body.

How to Walk: One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles, also a safe activity throughout the nine months of pregnancy and one of the easier ways to start exercising if you haven’t been. If you've been walking, keep it up. If you were fairly inactive before you became pregnant, start with a slow walk and build yourself up to brisk 20-30 minute walks.

How to sit and stand
Right equilibrium of the body means carrying it without putting any extra burden on your muscles and bones. Owing to the extra pressure on the spine due to heavier portion of the stomach an un wanted arch at the back is developed which overstretches the tendons and muscles at the back and the sides. As the baby develops in the womb, the abdomen of the expectant mother progressively bulges forward. This bulge creates tension in the muscles of the back and waist. It is the sign that is responsible for the usual upright appearance which also causes the backache.

In order to lessen the tension the baby should repeatedly try to constrict her hip muscles towards inside. Moreover, she must also learn the right way of standing or sitting. Given below are the pictorial illustrations of doing so rightly.

Since most of the time the pregnant lady keeps sitting she must know how to sit properly. Never allow your legs to hang in the air. They ought to be given a support by providing adequately high foot rest if, while sitting on the chair her legs are left hanging.

Exercise for Strengthening the Waist Muscles: This is an exercise meant for the initial stages of pregnancy.
Stand with the two feet slightly apart. Place the palms on the waist. Without shifting the feet, turn the upper torso 90 degrees to the right, and then to the left. Repeat ten times for each side alternately. Some of the more important exercises are discussed here.